Chicken-Pesto Sandwich with Tomato Salad
- 3 oz. chicken breast
- 2 tsp. pesto
- 1 whole-grain roll, sliced in half
- 1 1/2 cups chopped tomatoes
- 1 1/2 Tbsp. pine nuts
- 2 Tbsp. light Italian salad dressing
Grill or bake chicken breast until an instant-read thermometer reaches 165°F when inserted into thickest part. Spread pesto
on both halves of roll; place chicken between halves to create sandwich. Toss tomatoes, pine nuts and dressing, and serve
on the side.
Parmesan Pasta with Asparagus and White Beans
- 2 oz. whole-wheat pasta (any shape)
- 1 Tbsp. olive oil
- 2 cloves minced garlic
- 8 spears asparagus, cut into bite-size pieces
- 1/4 cup rinsed and drained canned white beans
- 4 Tbsp. grated Parmesan
Prepare pasta according to package directions. In a pan, sauté olive oil, minced garlic and asparagus for 4 minutes. Add white
beans and cook for another 4 minutes. Toss cooked pasta with asparagus mixture and grated Parmesan.
Black Bean and Zucchini Quesadillas
- 1 cup zucchini
- 1/2 cup canned black beans, rinsed and drained
- 2 tsp. olive oil
- 1 tsp. cumin
- 1/8 cup shredded cheddar cheese
- 2 whole-wheat tortillas
- 2 tbsp. salsa
In a pan, sauté zucchini, finely chopped, black beans, olive oil and cumin for 5 minutes. Place 1/2 zucchini mixture and cheddar
cheese on 2 whole-wheat tortillas. Fold in half and put into pan until cheese melts and tortilla is toasted (about 3 minutes
per side). Top with salsa and serve.
Spinach and Ricotta Frittata with Italian Salad
- 1 1/2 cups baby spinach
- 2 eggs
- 2 egg whites
- 1/3 cup part-skim ricotta cheese
- Dash of salt and pepper
- 2 cups romaine lettuce
- 2 1/2 Tbsp. pine nuts
- 2 Tbsp. light Italian salad dressing
Spray a skillet with cooking spray and cook baby spinach until wilted, about 2 minutes. Stir in eggs and egg whites, scrambled,
ricotta cheese and a dash of salt and pepper. Cook over medium heat without stirring for 4 minutes; flip frittata and cook
for an additional 2 minutes. Toss romaine lettuce with pine nuts salad dressing. Serve frittata with salad on the side.
Cilantro-Lime Chicken Fajitas
- 1/2 cup sliced onions
- Sliced multicolored bell peppers
- 3 oz. precooked chicken strips
- 1 minced garlic clove
- 1 tsp. ground cumin
- 2 tsp. olive oil
- 3 Tbsp. chopped fresh cilantro
- 1 lime
- 2 6-inch whole-grain tortillas
Sauté onions, bell peppers, chicken strips, garlic clove and cumin in olive oil for 6 to 8 minutes, until peppers are tender
and chicken is cooked through. Add cilantro and juice of 1 lime, and toss. Place tortillas on a plate and top with chicken
mixture.
Shrimp Fried Brown Rice with Veggies
- 1 cup cooked brown rice
- 1/2 Tbsp. sesame oil
- 1 Tbsp. low-sodium soy sauce
- 1 minced garlic clove
- 1 Tbsp. grated ginger
- 3 oz. precooked shrimp
- 2 cups frozen stir-fry vegetables
Sauté brown rice, sesame oil, soy sauce, garlic clove and ginger in a pan for 3 minutes. Add shrimp and stir-fry vegetables, and cook for an additional 10 minutes until vegetables are heated.
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